Papaya vs. Bok Choy
Nutrition comparison of Papaya and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
papaya
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in papaya and bok choy:
- Both papaya and bok choy are high in Vitamin C.
- Bok choy has 3.9 times less carbohydrates than papaya.
- Bok choy has 5.6 times less sugar than papaya.
- Bok choy has 70% less calories than papaya.
- Bok choy has more beta-carotene than papaya, however, papaya contains more lycopene and lutein + zeaxanthin than bok choy.
- Bok choy has more riboflavin and Vitamin B6.
- Bok choy is a great source of potassium.
- Bok choy is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Papaya (Papayas, raw) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bok choy has 70% less calories than papaya - papaya has 43 calories per 100 grams and bok choy has 13 calories.
For macronutrient ratios, papaya is much lighter in protein, much heavier in carbs and similar to bok choy for fat. Papaya has a macronutrient ratio of 4:91:5 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Papaya | Bok Choy | |
|---|---|---|
| Protein | 4% | 39% |
| Carbohydrates | 91% | 53% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Bok choy has 3.9 times less carbohydrates than papaya - papaya has 10.8g of total carbs per 100 grams and bok choy has 2.2g of carbohydrates.
dietary fiber
Papaya has 70% more dietary fiber than bok choy - papaya has 1.7g of dietary fiber per 100 grams and bok choy has 1g of dietary fiber.
sugar
Bok choy has 5.6 times less sugar than papaya - papaya has 7.8g of sugar per 100 grams and bok choy has 1.2g of sugar.
Protein
protein
Papaya and bok choy contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and bok choy has 1.5g of protein.
Fat
saturated fat
Both papaya and bok choy are low in saturated fat - papaya has 0.08g of saturated fat per 100 grams and bok choy has 0.03g of saturated fat.
Vitamins
Vitamin C
Both papaya and bok choy are high in Vitamin C. Papaya has 35% more Vitamin C than bok choy - papaya has 60.9mg of Vitamin C per 100 grams and bok choy has 45mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 374% more Vitamin A than papaya - papaya has 47ug of Vitamin A per 100 grams and bok choy has 223ug of Vitamin A.
Vitamin E
Papaya and bok choy contain similar amounts of Vitamin E - papaya has 0.3mg of Vitamin E per 100 grams and bok choy has 0.09mg of Vitamin E.
Vitamin K
Bok choy has 16 times more Vitamin K than papaya - papaya has 2.6ug of Vitamin K per 100 grams and bok choy has 45.5ug of Vitamin K.
The B Vitamins
Bok choy has more riboflavin and Vitamin B6. Both papaya and bok choy contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Papaya | Bok Choy | |
|---|---|---|
| Thiamin | 0.023 MG | 0.04 MG |
| Riboflavin | 0.027 MG | 0.07 MG |
| Niacin | 0.357 MG | 0.5 MG |
| Pantothenic acid | 0.191 MG | 0.088 MG |
| Vitamin B6 | 0.038 MG | 0.194 MG |
| Folate | 37 UG | 66 UG |
Minerals
calcium
Bok choy is an excellent source of calcium and it has 425% more calcium than papaya - papaya has 20mg of calcium per 100 grams and bok choy has 105mg of calcium.
iron
Bok choy has 220% more iron than papaya - papaya has 0.25mg of iron per 100 grams and bok choy has 0.8mg of iron.
potassium
Bok choy is a great source of potassium and it has 38% more potassium than papaya - papaya has 182mg of potassium per 100 grams and bok choy has 252mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both papaya and bok choy contain small amounts of luteolin and myricetin.
| Papaya | Bok Choy | |
|---|---|---|
| apigenin | 0.01 mg | 0.24 mg |
| luteolin | 0.02 mg | 0.09 mg |
| kaempferol | 0.01 mg | 4.33 mg |
| myricetin | 0.02 mg | 0.03 mg |
| Quercetin | ~ | 2.06 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, bok choy has more beta-carotene than papaya per 100 grams, however, papaya contains more lycopene and lutein + zeaxanthin than bok choy per 100 grams. Both papaya and bok choy contain small amounts of alpha-carotene.
| Papaya | Bok Choy | |
|---|---|---|
| beta-carotene | 274 UG | 2681 UG |
| alpha-carotene | 2 UG | 1 UG |
| lycopene | 1828 UG | ~ |
| lutein + zeaxanthin | 89 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both papaya and bok choy contain significant amounts of alpha linoleic acid (ALA).
| Papaya | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.055 G |
| Total | 0.047 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both papaya and bok choy contain small amounts of linoleic acid.
| Papaya | Bok Choy | |
|---|---|---|
| linoleic acid | 0.011 G | 0.042 G |
| Total | 0.011 G | 0.042 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Papaya g
()
|
Daily Values (%) |
Bok Choy g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does papaya or bok choy contain more calories in 100 grams?Bok choy has 70% less calories than papaya - papaya has 43 calories in 100g and bok choy has 13 calories.
Is papaya or bok choy better for protein?
Papaya and bok choy contain similar amounts of protein - papaya has 0.47g of protein per 100 grams and bok choy has 1.5g of protein.
Does papaya or bok choy have more carbohydrates?
By weight, bok choy has 3.9 times fewer carbohydrates than papaya - papaya has 10.8g of carbs for 100g and bok choy has 2.2g of carbohydrates.
Does papaya or bok choy contain more calcium?
Bok choy is a rich source of calcium and it has 430% more calcium than papaya - papaya has 20mg of calcium in 100 grams and bok choy has 105mg of calcium.